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Your Meal Plan
Photography / Caitlin Bensel, Styling / Ruth Blackburn
This week starts off with theChicken & Spinach Skillet Pasta with Lemon & Parmesan, a dream dinner for lemon lovers (like myself). The lemon not only boosts the dish’s flavor but also keeps the chicken juicy and tender. This comforting pasta recipe calls for 10 cups of spinach, plus whole-wheat pasta, which adds tons of fiber to help me feel satisfied longer. Fiber also helps keep the GI system—which tends toget out of sorts due to travelingor big meals—moving smoothly. Also, you don’t need to shy away from carbs this January (or any time of the year). Complex carbs, like whole-wheat pasta and whole grains, are actually one of the best foods for better health.
Monday’sChhole (Chickpea Curry)is an all-time favorite for EatingWell folks. It only requires 15 minutes of active time and incorporates ingredients like coriander, cumin, turmeric, garlic and other spices that enhance the flavor of this delicious dish while providing anti-inflammatory benefits. Science shows that herbs and spices are some of the best foods to eat to helpreduce inflammationand prevent chronic diseases.
Another popular recipe from 2022 is Thursday’sGround Beef & Potatoes Skillet. Cooked in a single skillet, this dinner is perfect for a busy weeknight. I love brightly colored dishes, and the mixed veggies in this recipe add not only vibrant color, but also plenty of helpful nutrients. Fruits and veggies get their beautiful colors from antioxidant compounds that promote good health, and including a variety of produce at every meal will help ensure you get a balance of nutrients.
Sunday:Chicken & Spinach Skillet Pasta with Lemon & ParmesanMonday:Chhole (Chickpea Curry)Tuesday:Garlic Butter-Roasted Salmon with Potatoes & AsparagusWednesday:Honey-Garlic Chicken Thighs with Carrots & Broccoliwith a side of brown riceThursday:Ground Beef & Potatoes SkilletFriday:Hearty Chickpea & Spinach Stew
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Something Sweet
Who doesn’t love a recipe that doubles as breakfast and a snack? These yummyBaked Banana-Nut Oatmeal Cupsare another of our top 2022 recipes and one of my husband’s favorite grab-and-go snacks. Besides only requiring 15 minutes of prep time, these muffins can be frozen for up to three months, and make for a great heat-and-eat breakfast on busy mornings. Since they’re so easy to make, I suggest making two batches at a time, so there’s always some to toss in the freezer for a later week. This recipe calls for ripe bananas, which add sweetness to the muffins so you don’t need to use lots of added sugar.
Get the Recipe:Baked Banana-Nut Oatmeal Cups
What’s Inspiring Me This Week
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The new year brings with it a sense of excitement and motivation to focus on our health and wellbeing. But you don’t need to do anything drastic to improve your energy levels, lose weight or sleep more soundly at night. Simply incorporating more good-for-you foods can do wonders for your health. From seafood to oranges and mushrooms, here’s a dietitian’s recommendation forwhat to stock up on every January(and why) to help you feel your best and reach your health goals.
HAPPY NEW YEAR!
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